How to Exercise Your PC Muscle for Women

by
ANDY JACKSON Last Updated: Aug 14, 2017

Andy Jackson

Andy Jackson has been writing professionally since 2010. He is a certified personal trainer and yoga instructor in Cincinnati, Ohio. Jackson is also a lifestyle and weight management consultant whose work has appeared in various online publications. He holds a Bachelor of Science in kinesiology and health, and a Master of Science in sports studies from Miami University in Oxford, Ohio.

A woman sitting on the bed in her bathrobe.
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The pubococcygeus muscle, or PC muscle, is one of the pelvic floor muscles that support the bowel and bladder in both sexes. In women, it also supports the uterus and vagina. A weak PC muscle can cause urinary and fecal incontinence and sexual problems, such as loss of sensation in the vagina. Obesity, chronic constipation and lower estrogen levels, from menopause, can weaken the muscles. Pregnancy and childbirth can also cause weakness. Kegel exercises are the best way to strengthen the PC muscle.

Step 1

Empty your bladder and bowels. Kegel exercises can cause pressure in the pelvic area, which may cause discomfort or an accident if your bladder and bowels are full.

Step 2

Sit or lie in a comfortable position and insert your finger into your vagina. Tighten your vagina around your finger to engage the PC muscle. You should also feel the muscles lift as you squeeze.

Step 3

Relax your muscles and let them drop back into place. Remove your finger.

Step 4

Concentrate on squeezing the muscles without your finger in place. You should feel the same lift and tightening of the walls of the vagina. Breathe normally and avoid tightening your abs or anal muscles.

Step 5

Hold for three seconds and release. Repeat the exercise 10 times.

Step 6

Perform Kegel exercises three times a day. As you become stronger, hold for up to 10 seconds.

Tips

If you feel uncomfortable putting your finger in your vagina, you can also locate the PC muscle by stopping the flow of urine. Doing so on a full bladder may weaken the pelvic floor muscles, so only use this method if you are unable to locate the PC muscles another way.
Once you become familiar with how the muscles feel when they contract, you can skip steps 2 and 3 and concentrate solely on the Kegel exercises. You can also perform the exercises anywhere, such as standing in line at the bank. If you are unable to locate the muscles through vaginal palpation and your are unable to stop the flow of urine, contact your physician.